Exam Stress Relief: Crafting a Sensory-Friendly Study Space

Exams can be a particularly stressful time for our neurodivergent teens. The pressure to perform, coupled with the sensory overload that often comes with studying and school, can be overwhelming. Creating a sensory-friendly home environment can make a world of difference in helping your child feel more comfortable and reduce sensory overload, but it's not always easy to know how you can practically help.

Well, that's where I come in - here are10 practical tips and tweaks you can make right away to create a calmer, more supportive environment for your teen during the exam season.

1. Declutter and Organise

A clutter-free space can significantly reduce visual stress and create a more calming atmosphere, which is ironic given how messy and disorganised most neurospicies are! This is one you will need to check in with and help your teen on a regular basis. Being able to organise their study area by keeping only essential items within reach is the goal here. Use storage boxes, shelves, and drawers to keep everything tidy - and help them to use them.

Example: If your teen's desk is overflowing with books and papers, spend some time together organising it. Use labelled bins for different subjects and a drawer organiser for stationery. This way, everything has its place, and the visual chaos is minimised. Many neurospicies will love the idea of being organised, but find it impossible to keep it up on a regular basis. This is one area where you will earn your parenting points. Helping to keep it tidy will not always be welcomed BUT the effect of working in a tidy area WILL be appreciated!

2. Lighting Matters

Bright, harsh lighting can be a major trigger for sensory overload. If my husband puts the 'big light' on in our house, there are two of us who immediately protest! Opt for lamps or, even better, soft, adjustable lighting that can be dimmed according to your teen’s preference. We all know that natural light is beneficial, so encourage your teen to open those curtains during the day to let the sunlight in. If you are feeling brave, you could even suggest opening a window or studying outside!

Example: Swap out any harsh overhead lights for a lamp with a dimmer switch. If your teen is sensitive to natural light (whether that is from playing computer games all night or not), consider light-filtering curtains to control the amount of sunlight entering the room. You can also simply use a net curtain or a piece of floaty voile at the window.

3. Sound Control

Noise can be incredibly distracting and stressful. Create a quieter environment by using noise-cancelling headphones, white noise machines, or even just some soft background music to mask disruptive sounds.

Example: Investing in a good pair of noise-cancelling headphones for your teen is pretty much something I would recommend generally. They are often life savers, whether that is in overwhelming social situations or helping them to concentrate while studying. White noise can also help some neurospicies to focus - you can easily find free apps to help with this.

4. Comfortable Seating

Comfort is key when it comes to creating a sensory-friendly space. Ensure that your teen has a comfortable chair with good back support. Bean bags or cushions can also provide a cosy alternative for reading or relaxing.

Example: If your teen struggles to sit still in a traditional chair, a bean bag or a chair with a rocking feature can offer the sensory input they need while still providing comfort. Don't expect them to go to one spot and simply work there for a few hours. They need to get up and move and changing environments can help them to refocus. I know that when I work, I have different areas of the house for different activities - for example, I always write my blogs at my desk upstairs, but I schedule my social media from the dining room table. It helps my brain to 'click in' to what I am doing.

5. Sensory Tools and Fidgets

Having sensory tools and fidgets on hand can help your teen self-regulate during study sessions. These tools can include stress balls, fidget spinners, or even a small piece of textured fabric, pretty much anything that they can hold or squeeze while they work.

Example: Create a small collection of sensory tools that your teen can easily access while studying. They don't need to be expensive items or bought as 'sensory tools'. My daughter has a tub of large paperclips on her desk that she strings together and then separates as well as Blu Tack.

6. Temperature Control

Being too hot or too cold can be distracting and uncomfortable, especially if you are neurospicy. Make sure that their study area has some way to control the temperature.

Example: A small desk fan is perfect, or even going to sit in the shade outside. If you are in the UK, you may also need a small heater or a blanket too!

7. Visual Supports

Visual supports such as calendars, to-do lists, and visual schedules can help your teen stay organised and reduce anxiety about upcoming tasks. Making them colourful, but without too many distracting pictures is what you want to aim for.

Example: Have an over-sized (A3) calendar on the wall of the study area with important exam dates and deadlines clearly marked. Personally, I always liked to colour code subjects to keep track of study sessions and exam dates.

8. Calming Scents

Aromatherapy can have a calming effect on the nervous system. Essential oils like lavender, chamomile, or eucalyptus can be used in a diffuser to create a soothing atmosphere.

Example: Place a small essential oil diffuser on your teen’s desk with calming scents like lavender or chamomile. Make sure to use scents that your teen enjoys and finds soothing as some people would just find any perfume overstimulating and distracting. Communication is key, as always.

9. Break Spaces

Having a designated break space away from the study area can help your teen recharge and avoid burnout. This space needs to be in line with what your child does to unwind.

Example: Setting up a cosy corner with a soft blanket and a few pillows is perfect for calming activities like reading a book or doing a puzzle. Equally, a walk with the dog or an hour playing a computer game with a mate may be the perfect way for them to wind down. Encourage your teen to take regular breaks in this space to help manage stress.

10. Encourage Movement

Physical activity can help reduce stress and sensory overload. This can be a really tricky one, especially if your teenager is of the 'fester in their room' variety 🤣 Coming up with a list of quick household jobs that they need to fit in during the day can be one way to combat this. You will probably not succeed in getting them all done, but even if they do a few, then they will be up and moving.

Example: The 'Pomodoro' technique is especially useful to use with neurospicies. The idea is that you put a timer on for 25 minutes then you have a break for 5 minutes. You repeat this until you have done three 'sessions' and then you have a longer 20-30 minute break. It has been shown that it really helps you to focus in your 'working time slots'.

By making some very simple adjustments, you can create a sensory-friendly study space at home that supports your neurodivergent teen during the stressful exam period and beyond. Remember, every small change can make a big difference in helping your child feel more comfortable, focused, and calm.

Let me know if you try any of these techniques, if they are things you do already or if you have any other ideas that we could add to the list.

Playing with pets is one of the best ways for all kids to wind down